Name: Chickpea Salad
Cook time: 20 min
Total time: 20 min
Ingredients: 1 small shallot, peeled; 0.75 cup nonfat cottage cheese; 0.25 cup reduced-fat mayonnaise; 2 tablespoons buttermilk powder (see Tip); 2 tablespoons white-wine vinegar; 0.25 cup nonfat milk; 1 tablespoon chopped dill; 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; 1 7-ounce can chickpeas, rinsed; 3 cups peeled, seeded and diced cucumber; 2 cups halved grape tomatoes or cherry tomatoes; 0.25 cup crumbled reduced-fat feta cheese; 0.25 cup diced red onion; 0.5 cup Creamy Dill Ranch Dressing; Freshly ground pepper to taste

Chickpea Salad

4.5

(4)

3 Reviews

This satisfying chickpea salad is a delicious combination of textures, from crunchy cucumbers to crumbly feta. The dill ranch dressing adds creaminess, but a tangy vinaigrette would be just as good.

EatingWell Test Kitchen

Updated on November 12, 2021

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

6 servings, 1 cup each

Nutrition Profile:

Diabetes Appropriate Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

Creamy Dill Ranch Dressing

1 small shallot, peeled
¾ cup nonfat cottage cheese
¼ cup reduced-fat mayonnaise
2 tablespoons buttermilk powder (see Tip)
2 tablespoons white-wine vinegar
¼ cup nonfat milk
1 tablespoon chopped dill
¼ teaspoon salt
¼ teaspoon freshly ground pepper

Chickpea Salad

1 7-ounce can chickpeas, rinsed
3 cups peeled, seeded and diced cucumber
2 cups halved grape tomatoes or cherry tomatoes
¼ cup crumbled reduced-fat feta cheese
¼ cup diced red onion
½ cup Creamy Dill Ranch Dressing
Freshly ground pepper to taste

Directions

To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides. Add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper and toss to coat. (Refrigerate extra dressing for up to 1 week.)

Tips

Make Ahead Tip: To make ahead: Cover and refrigerate dressing for up to 1 week.

Tip: Buttermilk is a thick, tangy cow's-milk dairy product. Find both low-fat and nonfat versions in the dairy section of the supermarket. You can replace buttermilk in any recipe with an equal amount of “sour milk.” Mix 1 tablespoon lemon juice or vinegar to 1 cup low-fat or nonfat milk. Or use buttermilk powder (found in the baking section) prepared according to package directions.

Nutrition Facts (per serving)

81	Calories
2g	Fat
12g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 81
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 3g	9%
Total Sugars 3g
Protein 4g	9%
Total Fat 2g	3%
Saturated Fat 1g	4%
Cholesterol 3mg	1%
Vitamin A 568IU	11%
Vitamin C 11mg	12%
Folate 37mcg	9%
Sodium 235mg	10%
Calcium 56mg	4%
Iron 1mg	4%
Magnesium 24mg	6%
Potassium 289mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.